Fatty fish such as salmon, mackerel, sardines, trout, and herring are among the richest sources of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
Flaxseeds and flaxseed oil are rich sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Ground flaxseeds can be easily added to smoothies, oatmeal, yogurt, or baked goods for a nutritional boost.
Chia seeds are another excellent plant-based source of ALA omega-3 fatty acids. They can be sprinkled over yogurt, added to smoothies, or used to make chia pudding for a convenient and nutritious snack.
Walnuts are one of the few nuts that contain a significant amount of ALA omega-3 fatty acids. Enjoy them as a snack on their own, or add chopped walnuts to salads, oatmeal, or baked goods for extra crunch and flavor.
Hemp seeds are a rich source of ALA omega-3 fatty acids and are also high in protein and other nutrients. Sprinkle hemp seeds over salads, soups, or yogurt, or blend them into smoothies for an added nutritional boost.
Soybeans and soy products such as tofu and edamame are good sources of ALA omega-3 fatty acids. Incorporate tofu into stir-fries or use edamame as a tasty snack or addition to salads.
Canola oil is a plant-based oil that is high in ALA omega-3 fatty acids. Use canola oil for cooking, salad dressings, or baking to increase your omega-3 intake.
Certain types of seaweed and algae, such as nori, spirulina, and chlorella, contain significant amounts of EPA and DHA omega-3 fatty acids. Incorporate seaweed into sushi rolls, salads, or soups, or take algae-based supplements for a concentrated source of omega-3s.